Cochran: Total Body Functional Exercises, Part 1

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At this point in the development of your in-season golf fitness program, we have one more section left to complete it -- your total body functional golf exercises. Before introducing the exercises we'll incorporate within this section, let's first define functional training.

Rotational Medicine Ball Squat

Rotational Medicine Ball Squat Finish

The golf swing is a "total body movement" which incorporates every muscle, ligament, and joint in your body to execute the swing. As a result, it is best to train the body as a unit, integrating the entire neuromuscular system in your golf fitness program rather than isolating specific muscle groups.

With that being said, traditional weight training where a single muscle group is trained with high volumes may not be ideal for the golfer. A training approach where the entire body is integrated into the movement patterns, athletic positions, and muscular requirements of the swing would provide greater benefit.

Functional training incorporates this concept where the entire neuromuscular system is trained to the anatomical positions, athletic movement patterns, and physical requirements of the athlete's chosen sport. If the athlete's chosen sport is golf, then this individual would be best suited to train with an exercise program integrating the entire neuromuscular system to the anatomical positions, movement patterns, and muscular requirements of the golf swing.

The concept of functional training has been applied to every section of your in-season golf fitness up to this point, but becomes much more important at this stage of your program. The reason is, at this point in your program, external resistance training exercises utilizing dumbbells, medicine balls, elastic tubing, and barbell exercises become more prevalent. And, all too often when these types of exercises are implemented, traditional weight training (i.e. high volume isolation training) concepts take over and begin to erode away the overall benefits of the golf specific training program.

Again, traditional weight training is not a bad form of exercise, it is just the not the ideal type of training for the golfer. Now that we have an understanding of the importance of functional training as it pertains to the goals of our golf fitness program, we can begin the process of implementing our total body functional exercises.

The goal of this section of exercises is to create strength, endurance, and power in the entire neuromuscular system "feet to fingertips" relative to the anatomical positions and movements patterns associated with the golf swing.

The first exercise is this section we will utilize to achieve this goal is the Rotational Medicine Ball Squat. This is an ideal total body functional training exercise for the golf swing as a result of the exercise incorporating the entire body in a rotational movement pattern.

To perform this exercise you will need a 6-10 lb. medicine ball or other weighted object. Begin by grasping the medicine ball with both hands in front of your chest with feet shoulder width apart, and body upright. While maintaining an upright torso position slowly lower the hips to the floor by bending both knees. Continue to squat down until your thighs are parallel to the floor. Pause for one second and slowly extend the legs. Simultaneously rotate the hips, torso, and shoulders to your left. Continue to rotate and extend the legs until you are standing upright. Pivot on the ball of your right foot during the rotation. Return to the starting position of the exercise, and repeat the exercise, this time rotating to the right. Perform 10-15 repetitions of the exercise.

Keep in mind the concept of functional training for every section of your golf fitness program, and the importance of integrating the entire body "feet to fingertips" in the spectrum of exercises found within your golf fitness program.